Tuesday 180116 at Patriot

RX’d

A.

Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
Station 2 – Handstand Walk x 10 meters
Station 3 – L-Sit x 45-60 seconds
 
 

B.

Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups
Level II

A.

Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps
Station 2 – Handstand Shoulder Taps against wall or Partner assist Handstand Walk x 10 reps
Station 3 – L-Sit Progression x 45-60 seconds

B.

Three rounds for time of:
30/20 Calories of Rowing
15 Pull-Ups
10 Handstand Push-Ups
Level I

A.

Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Supinated-Grip Pull-Ups x 8-10 reps @ 2110
Station 2 – Handstand Hold x 45-60 seconds
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
 
 

B.

Three rounds for time of:
30/20 Calories of Rowing
30 Kettlebell Swings

Monday 180115 at Patriot

RX’d

A.

Three sets of:
Back Squat x 8 reps
Rest 3 minutes
Select a weight that will make your final 2 reps of each set extremely difficult.
 
 
 
 
 
 
 
 

B.

For time:
400 Meter Run
40 Box Jumps (24″/20″)
40 Toes to Bar
40 Push-ups
400 Meter Run
Level II

A.

Three sets of:
Back Squat x 8 reps
Rest 3 minutes
Select a weight that will make your final 2 reps of each set extremely difficult.
 
 
 
 
 
 
 
 

B.

For time:
400 Meter Run
40 Box Jumps (24″/20″)
40 Toe To Bar/Knee To Elbow/Knee Raises
40 Push-ups
400 Meter Run
Level I

A.

Three sets of:
Back Squat x 8 reps @ 31X1
Rest 60 seconds
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm)
(go as heavy as possible; after the fifth push press, go directly into the walk)
Rest 30 seconds
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm)
Rest 60 seconds

B.

For time:
400 Meter Run
40 Lunges with DBs in each hand
40 V-Ups
40 Push-ups
400 Meter Run

Sunday 180114 at Potomac

RX’d
EMOM for 12 Minutes
Min 1: 20-30sec L-Sit Hang
Min 2: 30sec Box Pass Through (12)
Min 3: 5-7 Ring Push-up
 
EMOM for 16 Minutes
Min 1: 2 Muscle-up, then
Max Sit-up
Min 2: Rest
Min 3: 1 Muscle-up, then
Max Calorie Row
Min 4: Rest
Level II
EMOM for 12 Minutes
Min 1: 15-20sec L-Sit Hang
Min 2: 30sec Box Pass Through (20)
Min 3: 5-7 Ring Push-up
 
EMOM for 16 Minutes
Min 1: 6 Toe-to-Bar, then
Max Sit-up
Min 2: Rest
Min 3: 3 Toe-to-Bar, then
Max Calorie Row
Min 4: Rest
Level I
EMOM for 12 Minutes
Min 1: 15-20sec L-Sit Hang
Min 2: 30sec Box Pass Through (20)
Min 3: Max Plank hold on Rings
 
EMOM for 16 Minutes
Min 1: 6 Toe-to-Bar, then
Max Sit-up
Min 2: Rest
Min 3: 3 Toe-to-Bar, then
Max Calorie Row
Min 4: Rest

Post total sit-ups and calories rowed to comments.

Saturday 180113 at Patriot

RX’d
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings (70/53)
30 Shoulder to Overhead (95/65 lbs)
20 Burpees
10 Strict Pull-Ups

Level II
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings (53/35)
30 Shoulder to Overhead (75/50 lbs)
20 Burpees
10 Assisted Pull-Ups

Level I
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings (53/35)
30 Dumbbell Push Press
20 Burpees
10 Ring Rows

Programming Notes:
Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.

Saturday 180113 at Potomac

RX’d
For Time:
10 Dumbbell Snatch (50/35)
15 Burpee Box Jump Over (24/20)
20 Dumbbell Snatch (50/35)
15 Burpee Box Jump Over (24/20)
30 Dumbbell Snatch (50/35)
15 Burpee Box Jump Over (24/20)
40 Dumbbell Snatch (50/35)
15 Burpee Box Jump Over (24/20)
50 Dumbbell Snatch (50/35)
15 Burpee Box Jump Over (24/20)
Level II
For Time:
10 Dumbbell Snatch (35/20)
15 Burpee Box Jump Over (20/16)
20 Dumbbell Snatch (35/20)
15 Burpee Box Jump Over (20/16)
30 Dumbbell Snatch (35/20)
15 Burpee Box Jump Over (20/16)
40 Dumbbell Snatch (35/20)
15 Burpee Box Jump Over (20/16)
50 Dumbbell Snatch (35/20)
15 Burpee Box Jump Over (20/16)
Level I
For Time:
10 Dumbbell Snatch (25/15)
15 Burpee Box Jump Over (16/12)
20 Dumbbell Snatch (25/15)
15 Burpee Box Jump Over (16/12)
30 Dumbbell Snatch (25/15)
15 Burpee Box Jump Over (16/12)
40 Dumbbell Snatch (25/15)
15 Burpee Box Jump Over (16/12)
50 Dumbbell Snatch (25/15)
15 Burpee Box Jump Over (16/12)

Post times to comments.

Notes:
20:00 Time Cap

Friday 180112 at Patriot

RX’d

A.

Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

 
 

B.

Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run or 40 SDHP 40#/35#
40 Push-Ups
20 Wall Ball Shots (20/14 lbs)
Level II

A.

Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
25 Double-Unders
10 Handstand Push-Ups or HSPU from a box

Rest 5 minutes, and when the running clock reaches 20:00…

 

B.

Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run or 40 SDHP 40#/35#
40 Push-Ups
20 Wall Ball Shots (20/14 lbs)
Level I

A.

Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
20 Alternating Cossack Squats with Kettlebell Goblet Hold
20 Single-Arm Kettlebell Presses (10 each arm)

Rest 5 minutes, and when the running clock reaches 20:00…


B.

Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
40 Push-Ups
20 Wall Ball Shots

Thursday 180111 at Potomac

RX’d
EMOM for 10 Minutes
Odd: 10-20 Pike Toes-to-Anywhere
Even: 20sec L-Sit Hold on Rings
 
 
5 Rounds for Time:
10 Push Press (135/85)
10 Ring Dip
Level II
EMOM for 10 Minutes
Odd: 10-20 Pike Toes-to-Anywhere
Even: 20sec L-Sit Tuck Hold on Rings
 
5 Rounds for Time:
10 Push Press (115/75)
10 Assisted Ring Dip
Level I
EMOM for 10 Minutes
Odd: 10-20 Toes-to-Anywhere
Even: 20sec L-Sit Tuck Hold on Box
 
 
5 Rounds for Time:
10 Push Press (75/55)
7 Assisted Ring Dip

Post loads and times to comments.

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